post 50k ramblings

Wow, there is so much going INTO a 50 Km run.... what about the AFTER? I learned so much, I thought I would jot it down.

First, There is no way I could eat the hot dog/smokie/ whatever lovely food they were cooking after.
         Learned:  I should bring my own post recovery drink/ or whatever.  Especially if I plan to wait 2 hrs for my colleagues to race in.  Little light headed after that one.

Second, After a painfree 7 mile run 3 days post race, my recovery tactics worked. Good ol' RICE.
        Rest- once I mellowed out and got home. Good time to write on the blog.

        Ice- Stood in cold lake. Felt great!

        Compression- Slapped on compression socks

        Elevation-On my back, legs up on the wall (or bed headboard). New tactic, Is apparently a Yoga pose- but studies show EACH of the components of RICE work equally well in reducing swelling/ inflammation- so why not do them all! Plus some credit goes to 'Recover Tabs' from Epic products. My recovery is astonishing lately, and this is the only thing I added to my usual routine.

Third, I was totally hyper after crossing the finish line. I apologise to anyone who had to listen to my ramblings.  
        Learned; I love my running  friends who understand me

Fourth, my husband DNF'd (for many a good reason- poor hydration and foot Bone contusion query sesamoid fracture going in- One look at those powerline rocks and he went home).

            I was racing the clock and the course, he was apparently racing me!  oh oh, recipe for disaster. At one point on a descent, he was cutting me off, not letting me pass! He hates it when I beat him. I was hoping I wouldn't have to pass him. Oh well.
          There are enough dynamics in a relationship/marriage, you do not need to add racing  AGAINST each other!   Some tense moments the day after.  I celebrated my 'win' quietly to myself.  We got over it . We love each other and there is just more to life. 
        Learned; My husband and I are both too competitive. We shouldn't compete against each other....but I'm thinking we would be great as a team!

And those are my afterthoughts.  I guess after a bit of recovery, its time to start looking forward again...keep moving forward.

Heather

Diez Vista 50K on a Beautiful Day

GR gps

50K- FULL CIRCLE

5-7 years ago I stood at the DV finish line and watched with awe  a 'ripped'  Suzanne Evans cross it in record time. People do this?? 50 Km trail runs?? I was inspired.  Today I got to meet Suzanne Evans and thank her for her inspiration- I am here today because of her.

2 years ago, still a fan of DV, but scared to run it.  I came across the male record holder's blog; Gary Robbins.http://garyrobbins.blogspot.com/2010/04/training-through-it-diez-vista-50k.html I have learned so much from his blog to help me be a better trail runner. Plus, many a time his inspiring runs got my a$$ off the couch. Today, I got to meet Gary, his gf Tamsin, and of course the Famous dog Roxy.  Oh, by the way,  I think he broke the record again.. on what he calls his 'training run' !

Last year I met up with some great running friends to train with. This year many of them were there to
cheer me on! What great friends! And isn't that what its all about- Fun and Friends!

RACE REPORT- I see it as 3 parts;
1.Diez/Buntzen
Run around Sasamat, nice warmup as I listen to some guy tell me how he went out too hard last year and blew up at the end. Freaked me out so I took it easy up first climb. Walk/ran Diez Vista. I finally caught up with Jim 1 1/2 hrs in.  We cruised down diez together, and around Buntzen.

First first 3 hrs of the run I felt woosy and unsure about my future performance.  It was nice to run with Jim.  He was having issues with a bone contusion on his foot. He toughed it out for 4 hrs but the Rocky powerline did him in...he just limped home from there.  Good decision, its not worth losing the entire summer of running and having pain at work just for a race at the start of the season.

2.Powerlines
Long, rocky, hilly out and back. Today it was sunny, so I want thru the water faster than usual.  Thanks for the great aid station at the end!  The metal plate in my tibia complained a bit on this rocky secion.  I only fell once, dropped my potato chips and actually picked them up off the ground to eat them cuz I was so hungry! 10 second rule!

3.Little Diez and home
4-5 hours into a run, I don't know what happens to me, but I become very 'clear'.  My legs fell limber and I get a 'new gear' .  All woozieness goes away and I actually feel 'hyper'...and really start to enjoy myself! I sprinted down powerhouse road, powerwalked up little diez and ran as fast as my legs could carry me back to Sasamat Lake.
The Finish Line !!!
I was aiming for under 6 hrs, but that passed, so I repeat to myself "6:02 will do"..that passed, um "6:03 it will be"...nope, "6:04 thats even more" grrr.... finally  "6:05, I'm still alive!!"

Finish line, friends, a great soak in the lake, a contortioned change in the outhouse and back to watch the awards.  It was a pleasant suprise to see I finished 6th overall F , and first in my age group!! ...but really, how many 40 + yr old women do this sort of thing. Tee hee .  Oh well, I'll take what I can get.

Great day. Glad to come home to see that Jim is kinda OK with his DNF.   I was worried he would quit with frustration. We had a good talk about finding your 'niche'.  He kicks my butt  for the first 3.5 hrs  then I do his 4-6 hrs.  He may change to shorter races or even triathalons. Jim isn't a quitter.  Besides, its just all about being 'fit and healthy' isn't it!

We shall see what the future brings...
Heather

(Oh, gotta record my STATS  for my future reference: )
Calories: Breakfast Bagel-300 Carbopro- 200, GelsX5-500, Chips-100  =11-1200 Cals. Most Ever!
Thermolytes=7
Water=3 liters + some coke
Falls= 1
Shoes= Montrail Streaks- fell apart in the race... but I was pushing past the 300 mile mark on them. Tried to hold em together with epoxy - diddn't work.  I still love them. Maybe time to try another pair.
Time=6:05
Place= 6 overall, 1st age.
By the way, Suzanne Evans, my first inspiration, finished, like, an hour ahead of me !! Totally different level!

Evolution of a Trail Runner

On a nice long run the other day I was thinking of how my running has changed.  In the end I came up with this  humerous list:

"Evolution of a Trail Runner"

1. You like the outdoors and go for hikes. But you think people who run 50Km+ are CRAZY.
2. You want to cover more ground, so you run a bit.

3. You go in a few races and actually enjoy it. You feel like a kid again.
4. You start signing up for longer and longer races.
5. You develop a subconcious  6th sense for foot placement on gnarly trails.
6. What used to be a 'hill' is now only an 'incline'
7. You start seeking out trails with more HILLS
8. You research ways to run longer without bonking or cramping.
9. You even look up trails to run while on holidays.
10.You run your first 50km race.
11. You have huge respect and admiration for those who run 50Km or more.
12. Now all your friends think you are CRAZY.

Doing the DIRTY DUO with Jim and Marc

I know that sounds kinky- I couldn't resist.  But really,  the 'dirty duo' is actually a duo of run and/or mountain bike race. We chose the 50 Km run!
HIGHLY RECOMMENDED

I must first off say this was one of the most well run run/bike events I have EVER been to.  Amazing aid stations, great course markings, fabulous attitudes, and a buffet lunch at the end with yummy lasagne!  I really diddn't need to study the map the night before, but it was entertaining reading the crazy names of those northshore trails- 'Neds atomic dustbin?' , someone was smokin' some wacky tobaccy.  Hats off to all the volunteers and Heather the race organizer (which drove me crazy cuz I kept hearing my name everywhere). 

I went into this race as a 'training race' for the more difficult Diez Vista race in 4 weeks time. I took it easy uphills, charged downhills and paced a nice 8-8:45 min mile on the flats (my weakness).

OFF WE GO!
My husband, Jim, my friend Marc and I line up at the start. As we head down the road Jim loses both Marc and I quickly, then I lose Marc.  About 1/2 hr later, as the crowd thins out, we all ended up together again as a pack.  It felt just like another training run. Perfect!

THE FIRST LOOP

The trail

Beautiful single track most of the way, undulating hills, all under the canopy of giant Cedars.

The hill started up old Buck, then it got steeper (ie-time to walk) toward 'Neds'.  SNOW at the top! yikes.Couldn't feel my toes after running in the slush and rivers of frozen water.  Steep technical downhill- crazy fun. It became more runnable by the Bottletop trail which spits you out onto Fishermans trail along the river. Nice flat run... till the next hill. A little circuit 8 at the top then do it

all over  again for the second loop.

Hilarious Pee Break

After stopping for a pee break I go to pull up my fancy new compression shorts. NOT . With frozen fingers, tight shorts and sweaty legs, they got stuck all rolled up half way down my thighs. So there I was, with my butt hanging out, scrambling to get the damn shorts up. After losing a fair bit of time, I take of running agian with shorts askew, me yanking at the legs and crotch trying to straighten them out. Must have been a sight!

I finally catch back up to Marc and Jim, who both seemed disappointed to hear my voice.  "You thought you lost me, but I'm back!".  They both mimicked my voice later in a cackling hag-like voice. Nice.

Rockslide

I thought my husband was trying to take me out- He kicked a fairly large rock/boulder which was perfectly round and it started picking up speed down the trail. It literally went between my legs, me running with legs apart I got ahead of it, but as the boulder got faster, it began chasing me down the mountain, freaking me out a little bit.... Of course, Marc and Jim finding the whole thing amusing.

SECOND LOOP

Another pee Break

Jim stopped to pee- which made me happy cuz in the last 50 K he went 7 hours without! (which explains why he diddn't feel so well on that run).  Wow, I've never been so aware of this- how many times I go, where to go,  is it clear, etc etc, This trail running is getting a bit odd.Marc and I  continued up the second loop, dreading the snow at the top.  Somewhere up the hill I lost sight of Marc... I was running alone. 

Running alone                                                                                                         

Hmm,which route?

Running alone gave me too much time to question myself. "Am I still on the trail?, Am I lost?" , "Where is everybody?, Maybe I talked too much", "What if I fall, I could lie there bleeding for a good 10 minutes before anyone finds me" .... then my toe snags a rock, I get flung toward the ground, but somehow, as time slows down as I watch the ground come up toward my head, I managed to save myself awkwardly with my other leg. "Stop daydreaming and concentrate silly girl" I say to myself. So concentrate I did, and descended off the mountain in a zen-like meditational state, just focusing on foot placement over every rock, root, and puddle.  It was quite an enjoyable state of mind, there were no outside thoughts, my attention was streamlined.

And To the Finish                                                                                               

  Log or Bridge?

I get spat out onto the Fishermans trail again, back into civilization. According to me, I was as good as done, just tie a knot in my rope and hold on till I get to the finish line. I was suprised I could kick it up near the end. All that endurance training with the running gang has really helped.  Of course the amazing times of the leaders is always a humbling experience. There were certainly some top notch athletes on the trails today!

I was welcomed at the finish line by Marc's wonderful wife then we race up to catch Marc and Jim who were right behind me.  Full of adrenaline, I may have lost a vocal cord cheering them in. Good fun!

THE STATISTICS

Time:   5 hrs, 30 mins  44 sec   splits:  1st 10 miles= 1:47   2nd 10 miles =1:48   last 11 miles =1:54

   (Jim  5 hrs, 40 mins 45 sec)
--> Pleased with even pacing. Don't know why I picked 10 mile intervals, but it worked out ok.
Place: 7/19 overall  2/6 age  (Jim got 19/39 oa, 6/14 age)

Elevation: 450 meters largest hill,  smaller 200 m hills.  Much easier compared to "Frosty,s"1206 m gain!

Thermolytes: 6

Liquid- 2 Liters in hydration pack + shots of water and coke on second lap

Food- 4 gels, 200 cals carbopro in pack, 100 cals of potato chips appx

Owies post run

- Thoracolumbar stiffness- Hm, a new area, guess I need more core work

-Left shoulder- probably from grabbing trees/roots on sharp descent

FUN PEOPLE I MET -The part I love about 50kms. The people, the storylines.

-Everyone at the aid stations. I tried to get the guy at top of Neds make me a slurpee but no clean snow!

Finally met  Gary Robbins in person (as opposed to just blogging)  at an aid station-tho he probably diddn't know me from Adam.

-Cool dude from outskirts of Kamloops who had only been snowshoe running prior to race

-Guy who DNF'd at Frosty 50K due to bee stings- great to see him finish this 50k

-2 ladies rocking in their bright 'Save your Skin' shirts who were kind enough to tell me they were doing the relay. Whew! cuz I couldn't keep up.

-Matt Sessions who just finished umpteen other races and tells us he is running a 5 km tomorrow! wow.

Well, thats only two 50 Km runs under my belt. I look forward to adding more this summer.  I still can't consider myself an 'ultrarunner' till I get  more experience in this area.   Working on it!

Heather

Great day for Canadian Hockey!!

Yaaay! Canada won the final hockey game of the Olympics!
I am so proud to be Canadian, and so impressed with the patriotism seen over the last 2 weeks!

Olympics and Endurance
Started with a 3 hr run with great friends this morning. Raced home for a quick 5 min shower, 15 min prep to head out the door to a friends Olympic party. No time to eat post run. Soo happy they had food at the party!
Chowed down, washed with a few glasses of wine as we watched the Hockey game.  Certainly an 'endurance event'  of a different sort....

A perfect day! Run, fun, and friends!

Heather

FINALLY enjoying the Olympic spirit!

The last 2 weeeks I have been  soo busy at work. Why? Cuz everyone else is taking holidays to enjoy the Olympics!! So I took today off and made a point of going downtown Vancouver to enjoy the 'spirit'

EARLY START

Dropped my daughter off at skating at 6 am then easily took the transit train down town.  I checked out most things before 10 am!

THE OLYMPIC FLAME- looked soo cool with the stormy sky

This was the Crazy line up to see the CANADIAN MINT  at 7 am!!

Line-ups for the BAY Olympic Clothing just as long! I dont get it!

I thought this pic of skating at Holt Renfrew was Hilarious

GO CANADA !!

The ZIPLINE ACROSS THE CITY

Love OLD TOWN VANCOUVER!

Thats All. I could have got into the partying 'IRISH house at 11 am, but wasn't up to drinking at that point! "

I logged a good 10 miles of shopping, Robson St to Denman, up Granville then down to Yaletown.

No running tonight :)

Will do a double this weekend then taper for Dirty Duo 50 K - yaay!

Heather

Throwing out the training schedule

DEPARTURE FROM "THE PLAN"

I was recently criticized by a trailrunning colleague about my 5 hr run I did a few weeks ago. He insisted it was not necessary and, well, was basically 'stupid'...and not in line with a programmed 'training plan'  he outlined for the group .  It may mess up my 'peak'.. for what? the olympics? NO! just another fun  50k adventure run- of which I have several planned for the year.

Why did I do it? Because I could!  It was fun with friends, interesting, and Jim and  I had a greater sense of accomplishment, confidence and self worth than we did when we  finished our  first Marathon!   There was no flags, finish line, or medals... Just memories.

SUCH A REBEL  (not really,)

Ooops! I did it again! Apparently Monday is supposed to be a day off running... but not in this beautiful weather! There is NO way you would find me in the gym, cross training. 

Camera in hand, I went for a most enjoyable 'Photo Safari" on my run;  BUNTZEN LAKE

THIS is why I run !

Entering in races is just a motivator/ destination.  

Its the training that is the Journey.

We should make the Journey as beautiful as possible.

     
ISN'T  IT GREAT!
I have the ability now to traverse large distances.
To fit more into a day than the average person.
To go on great run adventures with my husband.



REALISTICALLY;

I'm no Olympian, just a  lady who likes to run. As a physiotherapist and personal trainer, I know how to train.  As a human being, I am striving for balance an enjoyment in life.

THE ADVENTURE
In turn, I have decided to make my training  this summer more about adventure = the main reason I got into this in the first place!  (sometimes we lose sight... but get back on track)   I will have a 'backdrop' of training- the tempo/speed/ taper stuff... but not let that rule my fun! yes FUN!!!!

Heather